1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Hip Halo Warmup
-into-
3 sets (10 minutes)
10 Kip Swings
5 Front Squats (empty bar)
5 Push Press (empty bar)
20 Single Unders

2. Workout Prep
2 sets
4 Toes to Bar
4 Thrusters (empty bar)
10 Double Unders

Ring Muscle Ups: Week 2 - Day 2

On a 12-minute clock, rotate through the 4 stations below. Athletes can start at any station and should rotate to the next one at the minute.

Station 1: Accumulate 10 Box Dips (tricep dips between two boxes)
*Beginner: Use heel to assist in Box Dips

Station 2: Accumulate 20 Second Ring Plank Hold
*Intermediate can use band between rings
*Beginner will complete 20 second support at the top of Ring Pushup. Walk rings forward for more scaling

Station 3: Accumulate 30 seconds of a Hollow Hold on Floor

Station 4: Accumulate 40 second High Plank Hold

Teams of 2
AMRAP 20

RX
20 Synchro Sit Up
60 thrusters (45/35)
100 Single Unders

RX+
20 Synchro T2B
60 thrusters (45/35)
100 Double Unders

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality
• 12 Ring Y Raise @ moderate weight – maintain quality
• 10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality
• 10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)